Pinto beans and white rice: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A comforting and hearty combination, this dish pairs fluffy white rice with creamy pinto beans, often seasoned with chili powder and cumin, creating a satisfying and wholesome meal. --- RECIPE --- Servings: 2-3 Prep Time: 20 minutes Ingredients: - 1 cup white rice, uncooked - 2 cups water - 0.5 tsp salt - 1 tbsp olive oil - 0.5 onion, diced - 1 clove garlic, minced - 1 can (15 oz) pinto beans, drained and rinsed - 0.5 cup vegetable or chicken broth - 0.5 tsp chili powder - 0.25 tsp cumin - Salt and pepper to taste - Optional: shredded cheese Instructions: 1. Cook the rice: Combine white rice, water, and 0.5 tsp salt in a pot. Bring to a boil, then reduce heat to low, cover, and simmer for 18 minutes. Remove from heat and let stand for 5 minutes, then fluff with a fork. 2. Prepare the pinto beans: While rice cooks, heat olive oil in a separate saucepan over medium heat. Add onion and cook until softened, about 5 minutes. 3. Add garlic and cook for 1 minute until fragrant. 4. Stir in drained pinto beans, broth, chili powder, and cumin. Bring to a simmer, then reduce heat and cook for 5-7 minutes, allowing flavors to meld and sauce to thicken slightly. 5. Season with salt and pepper to taste. 6. Serve the seasoned pinto beans over or alongside the cooked white rice. Top with shredded cheese if desired.
Per 100g reference serving, Pinto beans and white rice provides 167 kcal of energy, 6.09g protein (15% of calories), 25.8g total carbohydrates (62% of calories, including 5.2g dietary fiber and 0.21g sugars), and 4.38g total fat (23% of calories).
Vitamins Profile in Pinto beans and white rice (Per 100g)
Track how Pinto beans and white rice contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 0.4 mg | 0.4% DV |
| Vitamin E (Alpha-Tocopherol) | 1.28 mg | 8.5% DV |
| Vitamin K (Phylloquinone) | 5.9 µg | 4.9% DV |
| Vitamin B1 (Thiamin) | 0.167 mg | 13.9% DV |
| Vitamin B2 (Riboflavin) | 0.038 mg | 2.9% DV |
| Vitamin B3 (Niacin) | 0.755 mg | 4.7% DV |
| Vitamin B6 (Pyridoxine) | 0.158 mg | 9.3% DV |
| Total Folate (Vitamin B9) | 114 µg | 28.5% DV |
| Folate (Dietary Folate Equivalents) | 130 µg | 32.5% DV |
| Natural Food Folate | 92 µg | 23% DV |
| Choline | 20.5 mg | 3.7% DV |
Minerals & Electrolytes in Pinto beans and white rice (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.65 mg | 9.2% DV |
| Calcium (Ca) | 30 mg | 2.3% DV |
| Magnesium (Mg) | 33 mg | 7.9% DV |
| Potassium (K) | 257 mg | 5.5% DV |
| Zinc (Zn) | 0.74 mg | 6.7% DV |
| Selenium (Se) | 6.4 µg | 11.6% DV |
| Phosphorus (P) | 99 mg | 7.9% DV |
| Copper (Cu) | 0.15 mg | 16.7% DV |
| Sodium (Na) | 228 mg | 9.9% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.252 g | 15.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.41 g | 10.1% DV |
| Monounsaturated Fat (MUFA) | 1.76 g | 5.9% DV |
| Polyunsaturated Fat (PUFA) | 1.66 g | 8.3% DV |
| Saturated Fat (SFA) | 0.628 g | 3.1% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Pinto beans and white rice contains 167 calories (kcal), 6.09g of protein, 25.8g of carbohydrates (5.2g fiber, 0.21g total sugars), and 4.38g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Pinto beans and white rice has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 0.002 mEq/100g, classifying it as Neutral PRAL Balance.
Allergen tags for Pinto beans and white rice: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Pinto beans and white rice by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.